youth-baseball – TrainPMT

The Youth Combine Testing

We perform the combine as a service to youth baseball teams. The purpose of the combine is to help athletes and parents determine if time and energy needs to be spent on their physical development. In baseball throwing, hitting, and running with enough velocity is essential to being competitive. We have found that if athletes are behind when they are young that does not change as they age. By focusing on it between the ages of 10-12 years old it will set the athlete up for success in high school. Below are some fundamental things that can be done at home to begin developing the physical strength to produce velocity.

Throwing and Hitting Velo:

These are fundamental ways to develop shoulder and grip strength.
They can be done with minimal tools for 1 set 3-5x per week.
This will improve throwing and exit velo strength.
Tools: pull up bar, gripper, sandbell

The goal is to hang for time.
Build up to 90 seconds.
Each time the athlete is to hang until grip is about to give out.
Once 90 sec is achieve continue for maintenance strength.

The goal is to work grip for time.
Do this 3-5x a week.
Set a timer for 1 minute.
Squeeze the gripper as best as possible and hold for 3 count.
Continue this for 1 minute.
When the athlete can touch the gripper together go up to 80lbs.

The goal is to do push ups for time.
Set a 1 minute timer.
Touch chest to ground, lift hands each time.
If the athlete cannot do this in full plank, modify to the knees.
Goal is to be able to get 30+ reps in a minute.

The goal is to carry load for time.
Load the sandbell to 25% of body weight, find a 10 yard straight line of space.
Set a time for 3 minutes.
Each time the athlete gets to the end, switch hands and walk back.
Continue for time.

Running Speed:

These are fundamental ways to develop hip flexor and glute strength.
They can be done with minimal tools for 1 set 3-5x per week.
This will improve running mechanics.
Tools: mini bands, yoga blocks

Start with the easiest band.
You are working the leg that is towards the chest.
Set a 2 minute timer.
Hold 1 leg for 10 seconds, then do the other leg.
Continue for 2 minutes
When it gets easy go to harder band.

You are working the straight leg.
You should feel hamstring and glute.
Hold the other knee tight to chest.
Set 1 minute timer.
Lift hips up and hold the leg for 5 count.
Rest for 2 count, and continue for the timer.

Rotational Strength:

These are fundamental ways to develop core strength for running throwing and hitting.
They can be done with minimal tools for 1 set 3-5x per week.

Keep shoulders on the ground when rotating.
Squeeze the yoga block between knees when rotating.
Set a 1- 2 minute timer.
Rotate to one side, only as far as shoulders can stay on ground.
Hold the rotation for 5 count.
Then rotate to other side and hold.
Continue for time.

Stack feet toe to heel like the are a line.
Reach to the sky, then rotate and reach under as far as possible.
Keep hips from dropping.
Set 1 minute timer.
Hold the reach under for 2 count, then return to top.
Continue for 1 minute per side.

Come Train with Us:

We have program designed for 11U and 12U at our facility. So if you are interested in professional help in the development of your young athlete please fill out the form below.